An unbalanced diet can cause states of tiredness. But what to eat to feel less tired? Discover my dietitian anti-fatigue tips!
Anti-fatigue diet: 10 tips to overcome fatigue by changing your diet
First thing: Drink enough water
Imagine that the first symptom of dehydration is…exhaustion! In fact, a large majority of our ailments could be solved if we simply drank enough water. In fact, about 70% of the human body is made up of it and the vast majority of chemical reactions carried out by our body require water molecules. So, you understand to what extent poor hydration can disrupt the functioning of our body.
By poor hydration, I mean “consuming enough fluids,” but above all choosing fluids well. My advice: While fruit juices / smoothies (unsweetened) and soups / soups can be a good way to hydrate our body, keep in mind that nothing beats pure (unsweetened) water. Tea or coffee should remain secondary because they contain stimulants and can have a diuretic effect. As for sugary drinks (sodas, sweet industrial fruit juices, etc.) or alcohol, they should be avoided because of their high content of added sugars.
Ensure your vitamin C intake
Second anti-fatigue tip: watch your vitamin C intake. Vitamin C is THE “anti-fatigue vitamin”. Consuming it in sufficient quantities helps reduce fatigue (although its exact mechanism remains unclear) and boost the immune system. One of the main symptoms of vitamin C deficiency is fatigue.
My advice: to get your fill of vitamin C, make sure you get enough fruits and vegetables (the main source of vitamin C in your diet). We make sure to consume at least 2-3 servings of fresh fruit per day and fill our plate with vegetables at every meal.
Fill up on magnesium
Another essential nutrient to fight against fatigue: magnesium. The latter plays a key role in the development of a large majority of biochemical reactions in our body. Without magnesium, cells could not properly use the available energy, which is why a lack of magnesium can also lead to fatigue.
My advice: Foods rich in magnesium are introduced more often in their diet. And we don’t forget to watch out for stress and overwork, two factors that drastically increase our need for magnesium, making us more vulnerable to deficiencies.
Monitor your iron intake
Another mineral of which a state of deficiency can explain the fatigue: iron. It is well known that a lack of iron causes a decrease in the number of red blood cells (the famous blood cells responsible for carrying oxygen). However, if oxygen is transported less well, the cells are less well oxygenated, which immediately leads to a state of fatigue. So much for the explanations.
My advice: The lack of iron (called anemia) particularly concerns women of childbearing age as well as vegetarians / vegan people. If you have any of these conditions, make sure you eat a balanced diet, including foods rich in iron and vitamin C (which helps its absorption!). Note: While iron deficiency can be the cause of fatigue, excess iron can be too. The best way to know if you are deficient or not is to have a blood test.
Avoid excess of sugar
A common mistake with fatigue is to eat foods high in sugars for an energy boost. Big mistake! While sugar seems to be doing us good in the moment, it actually makes you drowsy and feel less tired. This is for two reasons: first, we observe that ingestion of sugar blocks the action of orexins, cells responsible for the feeling of arousal. Second reason: sugary products generally have a high glycemic index, that is, they suddenly raise blood sugar. The latter also descends quickly, causing this feeling of sudden slack. Remember also that sweet products are sources of “empty calories”: they contain few vitamins and minerals, but a significant number of calories. In the long term, a high consumption of sweet products therefore promotes fatigue, due to the low nutritional contribution to which they contribute.
My advice: Avoid the consumption of sugary products, especially in excessive quantities, in order to avoid energy drops causing abnormal fatigue. Also make sure you eat a balanced diet, in order to provide our body with everything it needs to function.
Beware of coffee
Coffee, and to a lesser extent tea, is certainly a stimulant, however it only masks the symptoms of fatigue. Increasing your coffee consumption when you are feel less tired is therefore not the correct solution to address the cause of the problem.
Remember also that coffee is a diuretic (it promotes urinary excretion, and therefore water leakage from our body). In case of fatigue linked to a lack of proper hydration, coffee consumption worsens the dehydration, and therefore the possible state of fatigue.
My advice: In case of fatigue, avoid throwing yourself on artificial stimulants (coffee, tea but also energy drinks) and take care of your water consumption.
Eat real foods: fresh and unprocessed
Junk food as industrial products, fast food, etc.is generally high in sugar, salt and / or saturated fat, and low in good things like fiber, vitamins, minerals, etc. A high consumption of industrial products could lead in the long term to a state of fatigue, by promoting vitamin and mineral deficiencies.
My advice: In case of fatigue and also to maintain your health in general, be sure to limit your consumption of processed industrial products and junk food and to consume “real foods”. Indeed, the basis of an anti-fatigue diet is to consume raw, natural, unprocessed foods, making sure to eat a varied and balanced diet.
It seems obvious but it is important to remember it: sometimes fatigue is simply linked to a lack of sleep.
My advice: In addition to making sure you have an anti-fatigue diet, it is important to ensure that you get enough sleep.
Keep an eye on your state of stress
Stress generally generates the production of chemical messages preparing the body for a dangerous situation. In the long term, chronic stress can thus exhaust our body (for example, by digging into our magnesium reserves) and cause a state of physical fatigue, but also mental.
My advice: Make sure that stress is not omnipresent in your daily life. To do this, don’t hesitate to find the trick that works best for you in times of stress. Physical activity, for example, can be a great stress reliever and can help reduce stress. And in addition, it allows to fight directly against fatigue (see the next point).
Exercise to oxygenate the brain
When fatigue accumulates, one of the most common mistakes is not exercising, on the pretext of not making your fatigue worse. However, when you are low on energy and energy, physical activity can be the solution. feel less tired The latter, in fact, increases our energy level by increasing the oxygenation of the brain. Physical activity also helps reduce the level of cortisol in the body (the famous stress hormone).
My advice: Make sure you have enough daily physical activity to stay active and have a good level of oxygenation in the brain. feel less tired For that, you don’t have to be a great athlete, for example you can follow these few tips to play sports without playing sports.
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